mhokyo 2.0
rtravino29
Posts: 1,549
hello sa lahat! I started working out nung college pa ko, then nang magsimula na kong mag work,sobrang lumobo ako,i remember my weight nun eh 190 lbs. alam nyo ung feeling na konting galaw lang pinagpapawisan ka?As in ultimo pag sintas lang eh hirap na hirap ka,yung tipong di mo maabot sintas ng sapatos mo kung di ko luluhod.Nung na experience ko un,sabi ko sa sarili ko,"di tama to,di na to healthy.."so I started working out, nung mga time na yun, my work out is consist of 30-45 min cardio and core training mostly,I lift weights but di ganun kaseryoso.While my diet is 5 small meal a day, when it comes to supplement,wala akong tinatake nun for the reason of di pa ko nalilinawagan nun( di ko nga alam kung ano whey protien nun eh,alam ko lang amino at crea LOL!)So.. to cut the story short,sa awa ng LORD, napababa ko naman ang timbang ko ng 150lbs., last october,I started taking whey protien and nitric oxide,and I must say.. ang galing ng recovery ko sa umaga :-) . My goal for next year is mag bulk and mag ka abs :-) since mostly nawala na ung fats sa katawan ko,). I am hoping that by doing this journal, I will stay motivated as well I can track my own progress na rin.
Comments
Okay lang yung mataas BF basta bulking phase ka or you are currently working on a cut ( honestly bulk muna tayo ser para masaya ang cutting pag mataas na muscle mass at bodeh fat! )
syempre alamin mo na rin yung macro split mo , kunware 40 % protein, 40 % carbs, 20% fats ( sample lang )
thanks sir monch!
Friday
Shoulders and BacK
all unit of weight is on pound ( lbs.)
Barbell Standing Military Press
Set 1 : 50.0x12
Set 2 : 60.0x10
Set 3 : 60.0x8
Set 4 : 60.0x6
Dumbbell Arnold Press
Set 1 : 30.0x12
Set 2 : 30.0x6
Set 3 : 25.0x8
Dumbbell Shoulder Shrug
Set 1 : 40.0x15
Set 2 : 50.0x12
Set 3 : 50.0x10
Set 4 : 60.0x10
Dumbbell Lateral Raise
Set 1 : 10.0x12
Set 2 : 15.0x10
Set 3 : 20.0x8
Set 4 : 25.0x6
Shoulder Press
Set 1 : 30.0x12
Set 2 : 35.0x10
Set 3 : 25.0x10
Set 4 : 30.0x8 ( nag lock elbow ko dito
Barbell Deadlift
Set 1 : 70.0x10
Set 2 : 100.0x8
Set 3 : 140.0x8
Set 4 : 150.0x6
Wide Grip Lat Pulldown
Set 1 : 100.0x12
Set 2 : 80.0x10
Set 3 : 100.0x10
Set 4 : 100.0x10
T Bar Row
Set 1 : 50.0x12
Set 2 : 70.0x10
Set 3 : 85.0x8
Set 4 : 95.0x8
Dumbbell One Arm Row
Set 1 : 40.0x12
Set 2 : 40.0x10
Set 3 : 40.0x8
Set 4 : 40.0x6
wide pull up
Set 1 : 0.0x9
Set 2 : 0.0x5
Set 3 : 0.0x6
Done!
Saturday
all unit of weight is on pound ( lbs.)
Barbell Squat
Set 1 : 100.0x5
Set 2 : 105.0x5
Set 3 : 105.0x5
Set 4 : 105.0x5
Barbell Bench Press
Set 1 : 110.0x5
Set 2 : 110.0x5
Set 3 : 110.0x5
Set 4 : 110.0x5
Dip
Set 1 : 0.0x15
Set 2 : 0.0x15
Set 3 : 0.0x15
Set 4 : 0.0x12
Leg Press
Set 1 : 170.0x10
Set 2 : 200.0x10
Set 3 : 200.0x10
Set 4 : 210.0x10
Leg Extension
Set 1 : 35.0x12
Set 2 : 60.0x12
Set 3 : 80.0x12
Set 4 : 100.0x8
Lying Leg Curls
Set 1 : 30.0x12
Set 2 : 35.0x10
Set 3 : 45.0x10
Push Up
Set 1 : 0.0x25
Set 2 : 0.0x20
Set 3 : 0.0x15
Set 4 : 0.0x13
Close Hand Pushup
Set 1 : 0.0x10
( while doing the second set, biglang nag "lock" elbow ko, di ko magalaw, so tigil muna)
Sunday
Rest
***********
I will be changing my routine on monday. Will be following " beginner to advance routine".
Barbell Deep Squat
80.0x5
80.0x5
100.0x5
115.0x5
130.0x5
Barbell Bench Press
80.0x5
80.0x5
80.0x5
100.0x5 ( elbow pain, muntik ko na mabitawan barbell)
130.0x5
Barbell Bent Over Row
Set 1 : 55.0x12
Set 2 : 65.0x5
Set 3 : 70.0x5
Barbell Standing Military Press
Set 1 : 55.0x5
Set 2 : 65.0x5
Set 3 : 80.0x3 ( elbow pain na naman fuaarrrk.!)
Cable Triceps Pushdown
Set 1 : 11.0x12
Set 2 : 12.0x10
Set 3 : 13.0x10
Barbell Curl
Set 1 : 50.0x12
Set 2 : 55.0x10
Set 3 : 60.0x10
Standing Calf Raises
Set 1 : 140.0x12
Set 2 : 210.0x10
Set 3 : 250.0x10
Crunches
Set 1 : 0.0x40
Set 2 : 0.0x16
Set 3 : 0.0x25
********************
- since 2 session na kong nagkaka elbow pain ( inside elbow btw), hinanap ko sa google based sa symptom and kung san sumasakit, "GOLFER'S ELBOW" ung tawag sa kanya.. da ef..kaka balik lang sa gym, pahinga na naman,
mga master, any tips / suggestion about golfer's elbow? hindi naman sya namamaga or namumula, basta lang may pressing movement, dun sya biglang kimikirot,.can I still lift weight ( lightweight + high reps) ? any stretching exercise para sa elbow? If kailangan talagang itigil ung pag bubuhat,Can I do cardio in the meantime?
Barbell Deep Squat
Set 1 : 100.0x8
Set 2 : 100.0x8
Set 3 : 100.0x8
Barbell Bench Press
Set 1 : 100.0x8
Set 2 : 115.0x8
Set 3 : 130.0x8
Barbell Bent Over Row
Set 1 : 70.0x8
Set 2 : 90.0x8
Set 3 : 100.0x8
Barbell Standing Military Press
Set 1 : 55.0x5
Set 2 : 65.0x5
Set 3 : 75.0x4 > ( after 2nd rep, :banghead::banghead: elbow pain kicks in, need to deload on this)
Cable Triceps Pushdown
Set 1 : 12.0x12
Set 2 : 12.0x12
Set 3 : 13.0x12
Standing Calf Raises
Set 1 : 150.0x15
Set 2 : 220.0x15
Set 3 : 260.0x15
Barbell Curl
Set 1 : 50.0x12
Set 2 : 55.0x10
Set 3 : 65.0x10
wasn't been able to do crunches, may chicks sa area na pwedeng mag crunch, dyahe naman kung sasabayan ko,
Pre Work out
Since cycle pa ko sa WF, tubig + creatine muna,
5G ON creatine capsule
3 banana
stretching
elbow + rc streching ( 3 - 5 minutes)
Barbell Deep Squat
Set 1 : 65.0 x 5
Set 2 : 80.0 x 5
Set 3 : 100.0 x 5
Set 4 : 115.0 x 5
Set 5 : 135.0 x 3
Set 6 : 100.0 x 8
Barbell Bench Press
Set 1 : 65.0 x 5
Set 2 : 80.0 x 5
Set 3 : 100.0 x 5
Set 4 : 115.0 x 5
Set 5 : 135.0 x 3
Set 6 : 100.0 x 8
Barbell Bent Over Row
Set 1 : 70.0x8
Set 2 : 100.0x8
Set 3 : 100.0x8
Barbell Standing Military Press
Set 1 : 55.0x8
Set 2 : 65.0x8
Set 3 : 65.0x8 ( no elbow pain anymore yehey!
Cable Triceps Pushdown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 13.0x12
Barbell Curl
Set 1 : 50.0x12
Set 2 : 60.0x9
Set 3 : 60.0x8 ( need to deload on this, swanget ng form, nag bebend yung back ko while lifting the bar up, when I say nag bebend, nag leletter C ung likod ko LOL!)
Standing Calf Raises
Set 1 : 160.0x15
Set 2 : 220.0x15
Set 3 : 270.0x15
Post Work Out
1 scoop PM7
5g dymatize micronized creatine
Done!
may nararamdaman akong pain sa lower back whenever im walking, but wala naman if nakasteady lang. Normally, nararamdaman ko sya pag bagong gising.
Goodness sake! halos linggo linggo na lang,..
RC Stretching, I do this during my W.U / stretching, I don't have a band (?) so ung mga unang streching lang ginagawa ko. good video
kahit sakin brah meron, sa kaliwa lang, sa kanan wala...
pag internal cuff stretch > tumutunog sya,
pag external cuff stretch > medyo may pain akong nararamdaman pag mabagal yung motion ko. and as i've said, sa kaliwang bahagi lang yung sumasakit sakin,
Pre work out
WF reborn
2 banana
5g creatine
RC and elbow stretching (3 - 5 minutes)
Barbell Deep Squat
Set 1 : 70.0 x 5
Set 2 : 85.0 x 5
Set 3 : 100.0 x 5
Set 4 : 120.0 x 5
Set 5 : 135.0 x 5
Barbell Bench Press
Set 1 : 70.0 x 5
Set 2 : 85.0 x 5
Set 3 : 100.0 x 5
Set 4 : 120.0 x 5
Set 5 : 135.0 x 5
Barbell Bent Over Row
Set 1 : 100.0x8
Set 2 : 110.0x8
Set 3 : 110.0x8
Barbell Standing Military Press
Set 1 : 55.0x8
Set 2 : 60.0x8
Set 3 : 60.0x8
Cable Triceps Pushdown
Set 1 : 13.0x12
Set 2 : 13.0x12
Set 3 : 13.0x10
Barbell Curl
Set 1 : 50.0x12
Set 2 : 55.0x8
Set 3 : 55.0x8
Standing Calf Raises
Set 1 : 170.0x15
Set 2 : 220.0x15
Set 3 : 280.0x15
Crunches
Set 1 : 40 Reps
Set 2 : 25 Reps
Set 3 : 20Reps
*post work out
1 scoop pm7
5g creatine
- dahil idol ko si jettie, deretso sa mang inasal,
- PM2 + 4 cups of rice, ( di na makahinga sa pang apat)
- DONE!
semi kudos / rant*
- may newbie na dumating, ectomorph ung build niya, yung tipong mag isa lang siya and as in HINDI niya alam yung gagawin sa gym, umaasa siya sa mga pictures na naka post sa gym and yun yung ginagawa niya, but man, the execution, the form, sobrang swanget ( as in snap city in the making) like when he do the squat, ung bar as in nasa batok nia, 1/ 4 squat with narrow feet ( nag wowobble yung tuhod niya kase magkasalubong). when he did the bench press , nag lolock ung elbow nia ( as in naka ganito ung elbow " ) ( " ) yung tipong letter C na. KUDOS to him for the effort and yung kagustuhan talaga na magbago katawan niya, but without proper guidance, injury makukuha niya, Ako naman tong nakapansin di ko man lang tinama nor tinulungan, natatakot na sabihan nang mayabang or pakialamero, but swear, next time na makita ko sya, di ko man sya matulungan / ma assist, I aadvertise ko sa kanya tong PBB.
+1 sa advertisement ng PBB
pre work out
5g creatine
white flood pre work out
rc and elbow stretching ( 3- 5 minutes )
Barbell Deep Squat
Set 1 : 70.0 x 5
Set 2 : 85.0 x 5
Set 3 : 100.0 x 5
Set 4 : 100.0 x 5
Set 5 : 100.0 x 5
Barbell Bench Press
Set 1 : 70.0 x 5
Set 2 : 85.0 x 5
Set 3 : 100.0 x 5
Set 4 : 120.0 x 5
Set 5 : 135.0 x 5
Barbell Bent Over Row
Set 1 : 100.0x8
Set 2 : 110.0x8
Set 3 : 115.0x8
Barbell Standing Military Press
Set 1 : 55.0x8
Set 2 : 60.0x8
Set 3 : 65.0x8
Cable Triceps Pushdown
Set 1 : 13.0x12
Set 2 : 13.0x12
Set 3 : 13.0x12
Barbell Curl
Set 1 : 50.0x12
Set 2 : 55.0x10
Set 3 : 55.0x10
Standing Calf Raises
Set 1 : 170.0x15
Set 2 : 220.0x15
Set 3 : 290.0x12
Crunches
Set 1 : 40 Reps
Set 2 : 20 Reps
Set 3 : 15Reps
Post work out
5g creatine
1 scoop PM7
Done!
pre work out
5g creatine
white flood pre work out
rc and elbow stretching ( 3- 5 minutes )
Barbell Deep Squat
Set 1 : 70.0 x 5
Set 2 : 85.0 x 5
Set 3 : 100.0 x 5
Set 4 : 120.0 x 5
Set 5 : 135.0 x 3
Set 6 : 100.0 x 8
Barbell Bench Press
Set 1 : 70.0 x 5
Set 2 : 85.0 x 5
Set 3 : 100.0 x 5
Set 4 : 120.0 x 5
Set 5 : 135.0 x 3
Set 6 : 100.0 x 8
Barbell Bent Over Row
Set 1 : 100.0x8
Set 2 : 110.0x8
Set 3 : 115.0x8
Barbell Standing Military Press
Set 1 : 55.0x8
Set 2 : 60.0x8
Set 3 : 65.0x8
Cable Triceps Pushdown
Set 1 : 13.0x12
Set 2 : 13.0x12
Set 3 : 14.0x11
Barbell Curl
Set 1 : 50.0x12
Set 2 : 55.0x12
Set 3 : 55.0x12
Standing Calf Raises
Set 1 : 180.0x15
Set 2 : 230.0x15
Set 3 : 290.0x15
Crunches
Set 1 : 40 Reps
Set 2 : 20 Reps
Set 3 : 20 Reps
Post work out
5g creatine
1 scoop PM7
Done!
- puñemas, nakablock na ung pbb sa office, sa loob tuloy ako ng citrix nag open,
Pa click na lang, galing sa Starting Strength Wiki.
pre work out
5g creatine
white flood pre work out
rc and elbow stretching ( 3- 5 minutes )
Barbell Deep Squat
Set 1 : 70.0 x 5
Set 2 : 85.0 x 5
Set 3 : 100.0 x 5
Set 4 : 120.0 x 5
Set 5 : 135.0 x 5
Barbell Bench Press
Set 1 : 70.0 x 5
Set 2 : 85.0 x 5
Set 3 : 100.0 x 5
Set 4 : 120.0 x 5
Set 5 : 140.0 x 12 > was about to do 5 good to perfect form,bar below nipple on decent,non flared elbow " its - all - me - bro" reps,kaya lang yung napakiusapan kong spotter, " 2 more! ( after 2 reps ), kaya pa, 2 more!( after another 2 more), pwede pa! 3 more!". Ang kinalabasan, swanget na form + flared elbow at parang natataeng mukha. :banghead: :banghead:
Me : thank you po kuya! next time ulet! pero sa isip ko.( kung hindi lang ako hirap may unrack nang bar di ako papa spot sayo, namo! )
Barbell Bent Over Row
Set 1 : 100.0x8
Set 2 : 110.0x8
Set 3 : 120.0x8
Barbell Standing Military Press
Set 1 : 60.0x12
Set 2 : 60.0x8
Set 3 : 65.0x9 > no pain on elbow anymore, but took me 2 - 3 min rest before set 3. :P
Cable Triceps Pushdown
Set 1 : 13.0x12
Set 2 : 13.0x12
Set 3 : 14.0x11
Barbell Curl
Set 1 : 50.0x12
Set 2 : 55.0x12
Set 3 : 60.0x10 > was able to hold proper form, yey! :P
Standing Calf Raises
et 1 : 180.0x12
Set 2 : 230.0x15
Set 3 : 300.0x12
No crunches today, for some reason, nahilo ako bigla, not sure dahil may mga iranyan ( not being racist ) na dumating para mag gym or dahil kakabalik ko lang after 2 days rest.
Post work out
5g creatine
1 scoop PM7
Done!
Sabihan mo na kasi, una palang. Kung hindi mo ma-unrack yung barbell dahil sa reason na mabigat, o nabibigatan ka, o dahil natatakot kang mabagsakan... better yet magbawas ka nalang muna.
Pero kung naniniwala kang kaya mo naman, pero hindi mo lang makuha kung paano, i-check mo yung bench nung equipment. Minsan kasi pwedeng ito yung reason kung bakit ka nahihirapang mag-unrack. Either masyadong mataas yung J-hook(kung saan mo ipinapatong yung barbell) o kaya naman hanggang sa tapat lang ng bar yung lapatan ng ulo ng bench(kapag wide ang meron sa inyo, karamihan lagpas bar yung lapatan.)
You mean @ 13th/14th plate on the stack?
Actually sir core,nahihirapan ako sa mag unrack sa bar, seems na mataas sya, what's happening is whenever I tried to unrack 120 + lbs on my own, I can feel na sumasakit ung inner elbow ko, but after that, Ok na, kaya naman, I already deloaded from 140lbs to 100.00 lbs to master the form,since lageng rape ung shoulder ko pag nag bebench press ako dati.Sa pag uunrack / rerack lang talaga ako hirap na hirap,
actually lagpas bar ung "higaan" ng bench, hehe! any tips sir core about racking and unracking? as well as yung pwesto ng ulo para masa madali sa pag unrack rerack ng bar?
13th and 14th plate on stack, sir core
May tendency na mawala yung back tightness mo during unracking dahil dyan. Hindi ba naadjust pababa/pataas yung patungan...
In my own groove, I lie with my eyeline under the bar, I take the shortest possible distance between the rack and the top of the concentric phase. Of course, pati na rin breathing technique nandyan para tight kapag inangat yung bar.
One the many mistakes kaya nahihirapan mag-unrack dahil sa paghiga nila sa bench at paghawak nila sa bar. Either, medyo naka-dusog yung katawan mo sa right/left, dapat sentro lang yun sa bench. Otherwise mas mabigat yung isang side kumpara sa isa, dapat pantay lang para sabay mong maingat yung bar.
Similar approach din yung sa grip, dapat parehas ang distansiya ng grip from the plates. Pwede mo din gamitin basehan yung rings nung bar para sa grip kung meron man...
ganito yung bench press samin, ang naadjust lang eh kung san mo ipapatong ung bar, di ko pa na tatry ipatong sa baba yung bar, lageng sa taas, ittatry ko next time, also yung bar pala, hindi sya oly bar, parang may guhit lang sa kaliwa / kanan at gitna..
Will definitely do this! thanks sir core!
Ingat ka lang sa pag-unrack at may times na pwedeng bumangga yung bar doon sa susunod na pegs pataas kapag ina-unrack mo.
*Give that 'So you think You Can Bench Press' series of Dave Tate on YT.
Not sure 'bout this one though, ang naaalala ko lang yung may rings on both sides.